라이브러리로시작 
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운동 라이브러리
Barbell Bench Squat
A barbell squat performed to a bench that standardizes depth and teaches sitting back, building quads, glutes, and confidence under load.
하체바벨Squat
주동근
대퇴사두대둔근
협응근
햄스트링내전근척추기립근
장비
바벨
패턴
Squat
준비 자세
- 01Place a flat bench behind you, centered under your hips.
- 02Rest the barbell across the upper traps.
- 03Stand with feet shoulder width, toes slightly out.
- 04Brace the core and lift the chest.
수행
- 01Sit the hips back and down toward the bench.
- 02Touch the bench lightly without relaxing onto it.
- 03Drive through the whole foot to stand back up.
- 04Reset the brace and repeat.
체크포인트
- -The touch is a light tap, not a full sit.
- -Shins stay close to vertical as the hips reach back.
- -The spine stays neutral from setup to lockout.
- -Knees track over the toes on every rep.
흔한 실수
- -Plopping down and bouncing off the bench.
- -Rocking the torso forward to stand up.
- -Losing tightness while paused on the bench.
- -Using a bench too low or high for your build.
프로그래밍 노트
- -Use 3 to 5 sets of 5 to 10 reps.
- -Pause 1 second on the bench without unloading the legs.
- -Progress by lowering the bench height or removing it entirely.